12/12/18 Training

Alternating 12min EMOM of:

Minute 1 – choice of

RMU x2-4

BMU x2-4

Strict Pull-ups x3-6

Minute 2

Double KB or DB Farmers Carry (choose weight) 1 rep = End of Rig and back


Every 2 minutes until you can no longer keep up the work:

Start at 2 of each and add 2 reps every 2 minutes (reps are total for the snatch, not per arm reps)

DB Snatch 50/35


Wall Balls 20/14


Rest 3 minutes from end and perform:




1 round not for time

 20 V-Ups

40 Reverse Sit-ups

60 Sit-ups


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